Solid benching in that vid Panzer 
[quote]florelius wrote:
Solid benching in that vid Panzer :)[/quote]
Thanks buddy! I just wish my damn max would increase haha.
[quote]panzerfaust wrote:
[quote]florelius wrote:
Solid benching in that vid Panzer :)[/quote]
Thanks buddy! I just wish my damn max would increase haha.[/quote]
It will in time I am shure, just keep working hard
Ps. I posted a vid of my squat in my log, would you care to check it out and give me some feedback( what i do wrong etc ). I would greatly appreciate it.
531 Fullbody âFor Powerliftingâ/Cycle 2/Week 1/Day 3
12-10-12
Kettlebell Swing
3 x 10 with 40kgs
Squat (FBT)
3 x 117.5
3 x 135
1 x 150kg
Press (3/3/x)
3 x 45
3 x 52.5
7 x 57.5kg (notes)
1 x 60
1 x 65
1 x 70kg
Deadlift (3/3/x)
3 x 137.5
3 x 157.5
3 x 177.5kg (notes)
Chins (varying grip)
Bodyweight x 10, 10, 10
NOTES:
-New kettlebell is badass. Tweaked my shoulder on the final set though haha. May take a while to get used to the new weight.
-Iâve reset my OHP max as it keeps stalling. I am starting from a couple of cycles ago to try and build my shoulder strength back up from the ground.
-Didnât bother repping out deadlifts today as my back wasnât feeling up to it. Was still a bit fried from maxing last week.
Strong workout mate
friggen OH press hey. Mine is currently worse than it was a year ago, so iâm experimenting with behind the neck presses, they are much harder and i can use less weight but iâm hoping in the long run that will make the OH press seem easier or something? i dunno lol.
[quote]zenontheterrible wrote:
friggen OH press hey. Mine is currently worse than it was a year ago, so iâm experimenting with behind the neck presses, they are much harder and i can use less weight but iâm hoping in the long run that will make the OH press seem easier or something? i dunno lol. [/quote]
Haha yeah, itâs bullshit aye.
Let me know how the BTN Presses go. I always think they will make my shoulders explode - in a bad way.
531 Fullbody âFor Powerliftingâ/Cycle 2/Week 2/Day 1
16-10-12
Squat (5/5/5 - required reps only)
5 x 102.5
5 x 117.5
5 x 135kg
Dips +10kg
10, 10, 10, 10, 10 - 50 total
Rack Pulls
10 x 125kg
10 x 125kg
10 x 125kg
Glute Bridges with Iso hold
5 x 70kg
3 x 90kg
1 x 100kg
Weighted Sit Ups
20 x 15kg
15 x 15kg
15 x 15kg
Chin Ups
10 x overhand wide
10 x hammergrip with sternum touch and leanback
10 x hammerhrip
Kettlebell swings
10 x 40
10 x 40
10 x 40kg
NOTES:
-This workout took like 2 hours, and crushed my soul.
-First time I ever got 5 x 10 for the weighted dips⊠awesome!
-I lowered the rack pull weight to focus on speed and higher reps. They still killed me.
-The glute bridges felt much better this time around. Which is not saying much haha.
-I am LOVING this heavy kettlebell! I like knowing if I fuck up, I am likely to land on my face and have it cave the back of my head in. Keeps me honest!
[quote]panzerfaust wrote:
NOTES:
-This workout took like 2 hours, and crushed my soul.
-I lowered the rack pull weight to focus on speed and higher reps. They still killed me.
[/quote]
Keep up the heavy lifting, brother!
Why did it take you so long? Long rest periods?
Hehehe those Rack Pulls are brutal, arenât they? But believe me, theyâll fix that lockout problem you got. Sure as hell fixed mine a couple of months ago (Not to mention the serious pump they give your ass and hams).
[quote]Freaky_Frankie wrote:
[quote]panzerfaust wrote:
NOTES:
-This workout took like 2 hours, and crushed my soul.
-I lowered the rack pull weight to focus on speed and higher reps. They still killed me.
[/quote]
Keep up the heavy lifting, brother!
Why did it take you so long? Long rest periods?
Hehehe those Rack Pulls are brutal, arenât they? But believe me, theyâll fix that lockout problem you got. Sure as hell fixed mine a couple of months ago (Not to mention the serious pump they give your ass and hams).[/quote]
Yo!
It took so long because I was training with someone, so had to work around him. And because I did 2 more exercises than usual.
Just on rest periods, what do you usually use?
I go:
Warmups - as long as it takes me to change the plates
Moderate sets - approx 2 mins
Heavy sets - 3 to 4 mins
Heavy singles - 2-5 mins (same when I am max testing)
Glad to hear the RPâs helped you bro! How much did they add for you?
Iâve added rack pulls, glute bridges with iso hold, and (every workout)40kg kettlebell swings to my deadlifting arsenal. I had to drop 3x10 good mornings from my Squat day, but will add them to Bench day in 5x10 form⊠ie lighter but more volume. Bench days rarely tire me anyway, so I have some flexibility for extra volume there.
One thing I must note about Full Body Training, is I find it hard to decide where to add extra assistance. I always find myself stuck between keeping it to the: Squat; Push; Pull format, or going: Squat; Push; Pull; accessory lift (or 2); abs. With only 3 lifting days and relatively heavy squatting each day, itâs sometimes tough to figure out.
And a video:
[video]2502[/video]
[quote]panzerfaust wrote:
Just on rest periods, what do you usually use?
I go:
Warmups - as long as it takes me to change the plates
Moderate sets - approx 2 mins
Heavy sets - 3 to 4 mins
Heavy singles - 2-5 mins (same when I am max testing)[/quote]
It depends on wether itâs the 531 lift of the day or the assistance and Extra Squats.
On the 531 Lift I do:
Warmups I do the samething, as long as it takes me to load the bar.
Worksets I stick to 3 minutes between them. For Squats and Deadlifts in the 531 week I take 4 before the last set.
With assistance and the Extra Squatting done at the beginning of the day when not a 531 Squat Day I take only a minute between sets.
Even though Wendler doesnât like using a timer, I find I maintain my focus when I time my rest periods. My cell has a very obnoxious ring when the timer reaches zero, so most of the time Iâm looking at the screen and when I hear that sound I go like a racehorse and start lifting.
Of course, sometimes I have to share the equipment at the gym, but in these cases I take the âI go, you goâ approach, but only in the non-531 lifts. On the 531âs, I fricking hijack the bar and squat rack or bench and let no one near it, Hehehe.
[quote]panzerfaust wrote:
Glad to hear the RPâs helped you bro! How much did they add for you?
Iâve added rack pulls, glute bridges with iso hold, and (every workout)40kg kettlebell swings to my deadlifting arsenal. I had to drop 3x10 good mornings from my Squat day, but will add them to Bench day in 5x10 form⊠ie lighter but more volume. Bench days rarely tire me anyway, so I have some flexibility for extra volume there.[/quote]
Well, they helped me break the 275lbs barrier I was stuck for a couple of months. Honestly Iâm not a big fan of Goodmornings, I just do them when warming up to give my hams and glutes a good stretch but thatâs it.
[quote]panzerfaust wrote:
One thing I must note about Full Body Training, is I find it hard to decide where to add extra assistance. I always find myself stuck between keeping it to the: Squat; Push; Pull format, or going: Squat; Push; Pull; accessory lift (or 2); abs. With only 3 lifting days and relatively heavy squatting each day, itâs sometimes tough to figure out.[/quote]
I know what you mean. Iâve been sticking with the following format for the last month mainly because Iâve seen recommended over and over on this site to add two pulls for every push you do, so I go: Squat, Push, Vertical Pull, Horizontal Pull, Abs. But then again, Iâm still in the light squatting phases of FBT, so I donât know if this format will be useful in the later phases or if itâll be too demanding. Guess Iâll find out soon enough.
I figure just stick to exercises that give you the most bang for your buck and keep an eye on your performance on those heavy singles.
Remember to keep things simple, lift hard and only add one thing at a time and do it gradually.
@FF - When I first hit each new Phase of FBT, I found I had to reduce âextraâ accessory for the first cycle of each, to allow my body to adapt to the increased squatting intensity.
I have changed things up a bit to work on my lockout weakness.
Now my current template is something like:
MONDAY
Squat 351 singles on 3 and 1 week
Weighted Dips 5 x 10
Rack Pull 3 x 10
Plus, depending on how I feel:
Chins 3 x 10
Glute Bridges
Kettlebell Swings 3 x 10 (heavy)
Weighted Sit-ups
WEDNESDAY
Squat FBT
Bench 351 singles on 3 and 1 week
DB Row 3 x 10 all-out high rep set
Plus, depending on how I feel:
Chins 3 x 10
Good Morning 5 x 10
Kettlebell Swings 3 x 10 (heavy)
Ab Wheel Roll
FRIDAY
Squat FBT
Deadlift 351 singles on 3 and 1 week
Press 351 singles on 3 and 1 week
Plus, depending on how I feel:
Chins 3 x 10
Kettlebell Swings 3 x 10 (heavy)
Hanging Leg Raises
Because of the monster volume, I am dropping my Tuesday and Thursday workouts to just light kettlebell swings, pushups and bodyweight single-leg squats, possibly with some curls. BUT I will only perform these when my body says âyesâ⊠I wonât do them as a rule, or log them.
531 Fullbody âFor Powerliftingâ/Cycle 2/Week 2/Day 2
18-10-12
Squat (FBT)
3 x 117.5
3 x 135
1 x 150kg
1 x 140kg (bands)
1 x 160kg (bands)
Bench (5/5/5 - required reps only)
5 x 65
5 x 75
5 x 85kg
DB Rows
10 x 32.5
10 x 37.5
10 x 42.5
20 x 27.5kg
Good Morning
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40kg
Chins
10 x overhand widegrip
10 x hammer grip
10 x hammer grip
Kettlebell Swings
10 x 40
10 x 40
10 x 40kg
Ab Wheel Roll
Kneeling: 10, 10
Standing: 10
NOTES:
-Had a play around with the bands for the first time. Felt weird, will try with more weight next time.
-Benching felt weak, not sure why.
-Switched to 3 x 10 rows plus a light all-out set.
-Light good mornings for extra glute/ham work.
-Kettlebell swings are fuckin badass.
-Workout took 1 hour 45 minutes and it raped my soul.
[video]2505[/video]
531 Fullbody âFor Powerliftingâ/Cycle 2/Week 2/Day 3
21-10-12
Squat (FBT)
3 x 117.5
3 x 135
1 x 150kg
Press (5/5/5 required reps only)
5 x 42.5
5 x 50
5 x 55kg
Deadlift (5/5/5 required reps only)
5 x 127.5
5 x 147.5
5 x 167.5kg
Chins
Wide Overhand x 15
Hammergrip with leanback x 15
Kettlebell Swings
10 x 40
10 x 40
10 x 40kg
Hanging Leg Raise
10, 10, 5, 5
DB Lateral Raises
15 x 5
15 x 5
15 x 5kg
NOTES:
-I went to effort to get my squats well below parallel, and paused the first two work sets.
-This ârequired reps onlyâ week is good for adding accessory volume.
-Song title to describe my post-workout feelings: Craft - Total Soul Rape.
Damn thats alot of volum man :O, understand you felt raped after punishing your body with all that work LOL
Edit. Props for 15rep chins, thats impressive
And a video.
Further thoughts:
I was trying to start my deadlifts with a lower hip position and this seemed to round my back a bit.
And Chris: sorry, that was 10 of each plus 5 of each haha. I will try for an all-out chin set tomorrow though, and see what I can do =]
[video]2507[/video]
531 Fullbody âFor Powerliftingâ/Cycle 2/Week 3/Day 1
23-10-12
Squat (5/3/X)
5 x 117.5
3 x 135
5 x 150kg (rep PR but depth was sketchy - see video)
1 x 155kg
1 x 160kg
Dips +10kg
13, 10, 10, 10, 7, - 50 total
Rack Pulls
10 x 125kg
10 x 125kg
10 x 125kg
Chins
18 x Hammergrip
5 x Widegrip overhand with 10kgs
4 x Hammergrip with 10kgs
5 x Widegrip overhand
Kettlebell Swings
10 x 40kg
10 x 40kg
10 x 40kg
Weighted Sit Ups
25 x 15kg
25 x 15kg
Dumbbell Lat Raise
20 x 5kg
20 x 5kg
NOTES:
-Wasnât happy with the depth on my max set of squats. Singles were ok.
-13 weighted dips was cool. I focused on really gripping the bars hard and involving my forearms once my triceps got tired.
-Rack pulls were horrible.
-18 chins after all that other shit was pretty satisfying. Also threw in some weighed ones.
-Got the situps done in two sets.
-This was a long and tiring workout.
-Song title to reflect how I feel: Cannibal Corpse - Pounded into Dust
Insane volum in that workout man 